Current training progression

I'll put up my current two weeks worth of workouts I've been doing. Very simple but very effective. I've hit the 8min mark in snatches with the 24 and almost did my best jerk set to date. Getting closer to my goals. Nothing in my way. Competition almost 4 weeks away can't wait. More to come!!

Training week 2/6-2/10

This week I started back up training with Coach Duffey from Lockout Kettlebells. I trained on and off with him in 2011. I achieved good results with him. I made Rank 1 with WKC in Biathlon and Rank 2 in Longcycle. I was close to making Rank 1 but fell short. But I'm back at it training hard. I already have 2 competitions in site. I am signed up for the IKSFA meet on March 31st and I will be signing up for the IUKL meet in April! Both to be great experiences. Any ways back to training this week.

2/5/12- Jerks
2x16 jerks 2 minutes 10 rpm
2 min rest
2x20 jerk 2 minutes 10 rpm
2 min rest
2x24 jerk 2 minutes 10 rpm
2 min rest
2x20 jerk 2 minutes 10 rpm
2 min rest
2x16 jerk 2 minutes 10 rpm
Squat- 135lbs- 10 reps, 185lbs 10 reps, 225lbs 8, 8 reps
Jog 2 miles

2/6/12- Snatch
20kg snatch 8 minutes 15 rpm
24kg swings 50/50x 2
Pull-ups 3x10

2/7/12
Swimming- 20 laps
Jogging- 2 miles

2/8/12- Jerk
2x24 jerk 5 min 8 rpm

2x20 jerk 3 min 10 rpm
28 OAJ 15/15
Cool down- Jump rope 10 mins

2/9/12
24kg snatch 6 min 14/15 rpm

28 kg swings 50/50 x2

Cardio today....keep the body moving!!

Week 1/29 to 2/4

Started the week off pretty well. One things I'm happy about is that January is over. Work has been crazy and with training I finished off the month tired.I had a couple of good days and did work sets I haven't been able to do before. One thing i do have to watch for is over use of my shoulders because my right side still gets tight and over used. I added in some gymnastics ring training to help stretch and strengthen my arms up.

1/29/12
Kettlebell Jerk
OAJ- 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
2x24kg 1 x 4min 35 reps, 2x20kg 4min 44 reps
Kettlebell Snatch
20kg 2min/ 2min (R)14,16/ (L)16,18
24kg 2min/ 2min (R) 16,16/ (L) 16,18
GPP
Deadlift- 135lbs 15 reps, 185lbs 10 reps, 225 2x8 reps
Hack Squat- 135lbs 20 reps, 185lbs 2x20 reps
Pull-ups- 2x10 reps

1/30/12
Kettlebell Snatch
3x 4min sets; 20kg 16rpm, 24kg 14rpm, 28kg (black snatch) 10rpm
GPP
One arm Long row- 60lbs 3x 15/15 reps
Hanging Leg raise- 3x 12 reps
TRX I's and T's- 2x 10/10 reps

1/31/12
I had a good warm up which help set up my workout.
Warm-up- Internal/ External band rotation, Overhead Internal/External circles, Lateral Forward/ Backward circles. All done with a stretch band.
KB Jerk warm-up- 16kg- 10/10 reps, 20kg 10/10 reps, 2x20kg 10 reps, 24kg 10/10 reps
Work sets- 2x24kg 3x 4min Jerk 8 rpm; 3-4min rest between sets
Glove Snatch 16kg 45/45 reps

2/1/12
Gymnastics ring workout- need something different.
Warm-up- Jump rope 5 min
Ring Push ups- 3 x 10 reps
Ring Rows- 3 x 15 reps
Tuck Front Lever- 2 x 10 reps
Skin the Cat- 3 x 5 reps
Cool Down- Jump rope 5 min

2/4/12
Needed those days off. Too many 4am wake ups and late nights. Rested up and got a workout in today.
OALC 24kg- 50/50 reps switching every 10 reps
OAJ 24kg- 50/50 reps (25, 15, 10)
Black Snatch 24kg 30/30 reps switch every 10 reps
Ring Push-ups- 20 reps, Ring Rows- 20 reps, Ring Push-up- 20 reps, Ring Row 10 reps, Single leg squat- 10/10 reps
Foam Roll and Stretch.

 Can't wait to start the new week. Super Bowl tomorrow. I ordered a pair of 26's can't wait for them to get here.